A muscle in the back is the most important muscle which helps our body to hold up the spine. The muscle in the lower back is called erector spinae. Normally the back muscle includes the latissimus dorsi, trapezius, erector spinae, rhomboid, and the teres major. Upper and lower back muscles play an important role to give the beautiful shape of ‘V’ of the human body. The largest muscle of our back is ‘altissimo dorsi’ and it helps to give our upper body wider shape. The smallest muscle of our body is ‘Multifidus’ but it is one of the strongest muscles in the back which gives support to the spine and it is attached to the spinal column.
The muscle in the back can be divided into 3 parts:
1. SUPERFICIAL MUSCLE
Superficial muscle is the most visible muscle in the back. Most of the bodybuilders work on their superficial muscles to look good from outside. Basically, superficial muscle helps to give the beautiful body shape. This muscle is covered by skin, tissue and body fats. Superficial muscle includes the latissimus dorsi, trapezius, levator scapulae and rhomboid major and minor.
2. INTERMEDIATE MUSCLE
The intermediate muscle is attached to the posterior thorax. The intermediate muscle includes serratus posterior superior and serratus posterior inferior. The intermediate muscle is covered by the superficial back muscle. Intermediate muscle exists from the vertebral column to the ribcage.
3. DEEP MUSCLE
Deep muscles are very deeper in the human body and closest to our bones. The opposite of superficial muscle is deep muscle. Deep muscles are not visible from outside and deep muscles are attached with the spine. Deep muscle is classified as intrinsic and superficial and intermediate muscles are classified as extrinsic muscle.
HOW TO BUILD BACK MUSCLE
After discussing the muscle in the back now we will discuss the methods to build healthy back muscle.
1. BACK MUSCLE WORKOUT
Some particular workout that focuses on our back muscle can be highly effective to build muscle in the back. Without workout, the muscle can not be developed healthily. Some specific workouts such as kettlebell swing, barbell deadlift, pull up, inverted row, chest supported dumbbell row, barbell bent-over row, lat pulldowns.
2. A HIGH PROTEIN AND FIBER DIET
A good diet always the main method to build muscle. A good diet means which will be full of protein, fiber, vitamins, minerals, and healthy fats. A great diet plate includes chicken, egg, milk, nuts, fruits, vegetables, curd. He always takes part to break the healthy muscles.
3. HEALTHY SUPPLEMENTS
A healthy protein supplement can help a lot to build muscle in the back fast. But always take supplements with the guidance of your nutritionist.
4. OTHER METHODS
Many methods can help to build the muscle in the back such as yoga, 5-liter water a day, massage, etc.
WHAT NOT TO DO DURING MUSCLE BUILDING
1. STOP ALCOHOL
It is high in calories but zeroes in protein and fiber. Alcohol contains a high amount of sugar which helps to break the muscle in the back
2. DON’T CONSUME TOO MUCH CARB
Carbohydrate is good if you are turning it into glucose. Without workout, carbohydrate turns into fat which is not ideal to build muscle.
3. STOP JUNK FOOD
Too much junk food which contains a high amount of sugar, salt, and unhealthy fat is very dangerous for muscles. Always make sure that during your workout schedule you are not consuming any junk food.
4. DON’T SKIP YOUR WORKOUT
A regular workout helps to build muscle in the back fast. So don’t be careless about your workout schedule. A good workout always helps to build muscle fast.
The human body is very interesting to understand. The human body is made of countless parts. Muscle is one of the important organs of our body. Muscle plays an important role to give the proper structure of the human body.
A muscle in the back